This Is The Ultimate Elixir For Heart Disease, Says An MD

Tending to your heart health on a daily basis is an oft-overlooked habit. To be fair, your heart health is one of those things that you may easily neglect until, well, you can't anymore. However, preventive care doesn't have to be complicated. 

According to Attia, exercise's benefits for the heart are simply undeniable—just like how eating vegetables is good for you or how smoking increases your risk of lung cancer. It's pretty much indisputable!

"Similarly, if you look at all of the metrics that are associated with longevity, there are none that even come within the same ZIP code as having a very high cardiorespiratory fitness," he says. 

The research echoes this statement, showing that participants who took part in 150 to 300 minutes per week of moderate physical activity and 75 to 150 minutes per week of vigorous physical activity are more likely to live longer compared to those who don't.

Another study shows frequent exercise promotes cardiovascular health1 by lowering blood pressure, increasing insulin sensitivity, and creating a favorable plasma lipoprotein profile.

And yet another study showed that one or two weekly sessions of moderate- or vigorous-intensity leisure/recreational activity were all that was necessary to reduce the risk of dying2 from cardiovascular disease (40%), cancer (18%), or something else (30%) compared with inactive individuals.

Strength training isn't just about lifting the heaviest weights in the gym; it's also about prepping your body for the long haul. 

"I think of strength training as a form of retirement saving. Just as we want to retire with enough money saved up to sustain us for the rest of our lives, we want to reach older age with enough of a 'reserve' of muscle (and bone density) to protect us from injury and allow us to continue to pursue the activities that we enjoy," Attia previously told mbg.

Another underrated focus: grip strength. "How hard you can grip with your hands, which involves everything from your hands to your lats (the large muscles on your back)," Attia says.

Lastly, we have leg day. Research5 shows people with strong legs are less likely to develop heart failure after a heart attack—pretty impressive, no?

Tending to your heart health doesn't have to be complicated. In fact, it can be as simple as exercising more often and shaking up your normal cardio routine to incorporate more strength training.